Weekly Programming Week of July 17th The Tracks Fitness Lab In Northern Kentucky

Split into 2 groups
A) Bike
10 Rounds
1:00 @ 9
1:00 rest
B) 20 min AMRAP
Russian KB Swings
Goblet Step Ups / Leg
CrossFit Classes
Strength / Skill
Handstand Development
15 minutes practicing
- Tripod Hold (Goal 5 x :30)
- Tripod Liftoff (Goal 5 x 5 controlled reps)
- Tucked Headstand (Goal 5 x :30 sec hold)
- Headstand (Goal 5 x :30 sec hold)
- Pike Press Headstand (Goal 5 x 5 controlled reps)
- Frog Stand (Goal 5 x :30 sec hold)
AMRAP 12 min
9 DB Deadlifts @ 50/35
6 Burpees
3 DB Power Cleans @ 50/35
Hang Clean
5 x 2
Split into 2 Groups
A) 24 min
300m Run
500m Row
1000m Bike
B) AMRAP 10 min
9 DB Deadlifts
6 Burpees
3 DB Power Cleans
rest 2 min
AMRAP 10 min
Wall Balls
CrossFit Classes
Strength / Skill
20 min volume
10 Staggered Leg RDL / Side
10 Half Kneeling KB Press / side
10 Bulgarian Split Squats / side


AMRAP 20 min

300m Run

15 Thrusters @ 75/55

15 V Ups




10/7 Strict HSPU / Dips

2 Rope Climbs




AMRAP 12 min

4 Man Makers

2 Plate Push

rest 3 min

AMRAP 12 min

8-12 DB Floor Press w/ Hip Bridge

12 Reverse Crunches

rest 3 min


Bring Sally Up


CrossFit Classes

Strength / Skill

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to a max




30 Double Unders

10 Calories on the Bike or Rower

1:00 rest

alternate ergs each round



Snatch Grip Deadlift





AMRAP 40 min

500m Row

40 Air Squats

30 Situps

20 Ring Rows

10 Burpees


CrossFit Classes

Strength / Skill

Double KB Front Squats

5 x 8



For max burpees

4 min

21 Deadlifts @ 225/155

21 Wall Balls

MAX Burpees in remaining time

2 min rest

3 min

15 Deadlifts @ 225/155

15 Wall Balls

MAX Burpees in remaining time

1 min rest

2 min

9 Deadlifts @ 225/155

9 Wall Balls

MAX Burpees in remaining time



Snatch Pull + Snatch + Low Hang Snatch + Hang Snatch

Build to a max


8am-12 Noon Open Gym

9:30 CrossFit Class

11am BURN Class


Open Gym 9:30-Noon

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Building B 
Erlanger, KY 41018 


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